4 Simple Heart-Healthy, Fibre-Rich Breakfast Bowls
Call it fibre power: people who ate at least three servings of wholegrains a day were less likely to die of heart disease or cancer than those who ate none, a 2016 study in Circulation found. Wholegrains offer nutrients that may delay conditions that could lead to disease, and the fibre fills you up. (One serving is ½ cup cooked hot cereal.)
Here are four heart-healthy, fibre-rich, single-serving, grain-based meals worth waking up for:
1. Savoury Breakfast Porridge
If you like to start your day with eggs, you’ll dig the yolks with porridge.
- 2 Tbsp chopped spring onion
- ½ cup low-sodium chicken stock
- 1 packet (30g) mielie meal
- 2 large eggs
- 1 radish, thinly sliced
- ½ avocado, thinly sliced
In a pan on medium, heat 1 tsp oil. Add the spring onion and cook until soft, two minutes. Add the stock; boil. In a bowl, stir the stock and porridge till thick. Cook the eggs with 1 tsp oil in the pan. Top the porridge with eggs, radish and avocado.
1 947 kJ, 18g protein, 34g carbs (6g fibre), 30g fat
2. Crushed Wheat Fruit Bowl
A spoonful tastes like you rolled out of bed and into a tropical resort.
- ¼ cup crushed wheat
- 1 tangerine, peeled, sectioned
- 1 kiwifruit, peeled and sliced
- 1 Tbsp unsweetened coconut
- A few mint leaves, to garnish
In a small, microwave-safe bowl, stir the cracked wheat into ½ cup water; add a pinch of kosher salt. Cover and microwave on high for five minutes; then let the bowl stand two more minutes. Stir and top with the tangerine, kiwi, coconut and mint.
1 124 kJ, 7g protein, 52g carbs (9g fibre), 5g fat
3. Cranberry Taystee Wheat
Make a double batch: this will keep well in the fridge. Eat hot or cold.
- ½ cup frozen cranberries
- 1 Tbsp maple syrup
- 3 Tbsp Jungle Taystee Wheat Bran
- 2 Tbsp chopped toasted pecans
- 2 Tbsp full-cream milk
In a pan, add the berries, 1 cup water and a little salt. Boil until the berries burst, eight minutes. Stir in syrup and Taystee Wheat and cook per package directions. Turn off the heat; stir until fluffy. Serve in a bowl with pecans and milk.
1 365 kJ, 6g protein, 47g carbs (5g fibre), 14g fat
4. Overnight Protein Oats
It’s the ultimate one-minute meal for a morning workout guy.
- ½ cup old-fashioned rolled oats
- ½ cup milk
- 2 Tbsp chocolate protein powder
- 1 banana, sliced
- ½ cup blueberries
In a jar or bowl, stir together the oats, milk, and protein powder. Cover and refrigerate overnight. In the morning, just take off the lid and heat the oats in the microwave for a minute. Stir in the fruit and enjoy.
1 800 kJ, 22g protein, 72g carbs (9g fibre), 9g fat